St. Louis, St. Louis West – CrossFit WOD

STRENGTH
Five sets of:
Overhead Squat x 3 reps @ 30X1
Rest 30 seconds
Weighted Pull-Up x 2-3 reps @ 21X0
Rest 3 minutes

WOD
Seven rounds for time of:
95/65 lb. Overhead Squat x 7 reps
Burpees x 7 reps

Overhead Squat

Weighted Pull-ups

Metcon

Metcon (Time)